July 2018

Weight loss, for many, is essential as it not only helps you to feel better but also keeps away some diseases that are caused by being overweight. An important factor to consider when trying to reduce your weight or stay slim is diet. Following an appropriate diet, such as a low carb diet will help you to lose weight and then maintain a healthy weight once you reach it.

For over a decade now, many nutritionists and dieters have sworn by low carb diets. Some nutritionists have stated that being on a low carb diet helps people to lose weight as it is an effective way of cutting back on calories. Currently, a significant number of people are opting for low-fat diets. Some have even declared that it indeed is a better option.

The Effectiveness of a Low-Fat Diet Over a Low-Carb Diet

Some studies on this topic have indicated that a low-fat diet offers more benefits compared to a low-carb diet. One such study took a sample of 19 people who were obese. All of the participants followed a diet of 2700 calories per day. The participants were then split into two groups. While both groups equally cut down their intake of calories by one third, one group followed a low-fat diet while the other followed a low-carb diet.

At the end of six days, they compared the average weight loss from both groups. They found that the group that had cut back on fat had reduced weight by an average of about 1 pound. This number is higher compared to those that reduced their carbohydrate intake. The second group of people had an average weight loss of about a half a pound

Is Reducing Carbs Better than Reducing Fat?

As previously stated, a reduction in carbohydrate intake has helped a lot of people achieve weight loss. This is partially because it can help the dieter to reduce their caloric intake. Additionally, it lowers the body’s insulin levels causing the body to use stored fat for energy. Some people argue that it might be a better option for those who are not being monitored by a nutritionist or participating in a study like the one discussed above.

Science has also proved that there are benefits that come from eating healthy fat found in foods such as nuts or avocados. They can actually assist the body preventing the accumulation of unhealthy fat. Combining healthy fats with a low-carb diet has a proven track record of inducing weight loss in many people.

Which of These Two Diets Makes a Better Option?

Despite popular belief, there is not a “one size fits all” diet for everyone. Choosing between the two might be difficult since both of them have proved to facilitate weight loss. There hasn’t been enough research to prove that either of these diets will consistently result in a faster weight loss compared to the other. Different body types react differently to various diets. Therefore, you are free to choose either of them because they share a common goal.

The decision you make should be informed by how well you can stick to the diet plan that you have chosen. For instance, if you have a liking for foods that have more carbohydrates, picking the low fat diet would be an easier option for you. That way, you will not find yourself giving into cravings. The same logic should be applied to people who will find it easier to cut down on their carbohydrate intake as opposed to foods that are high in fat.

Results

People are often in a rush to find a diet that will lead to fast weight loss results. However, it is important to note that results often vary from person to person. Two people may eat the same portions of the same type of food every day, but that doesn’t mean that they will achieve the same results.

The same thing happens in the case of low-carb versus low-fat diets. You might not necessarily experience the same results as others who are following the same type of diet as you. Therefore, your food preference should be your primary consideration as you choose one diet over the other. If you try one diet for a while and it doesn’t work, consider trying the other type. Just be sure that you are strictly following the plan you have opted for.

In addition, you should know that other factors, such as exercising, can also help. You can also use supplements such as Phenofen which is designed to facilitate weight loss increasing your energy/metabolic rate and suppressing your appetite. The advantage of this supplement is that you can use it regardless of the dietary choice that you make.

It’s a common belief amongst smart dieters and gym fanatics that exercise and diet are two crucial components of losing and keeping away weight. However, diet is considered as integral in losing weight. Contrary to what most people believe, diet is not solely about what you put in your mouth, it is also about the amount you eat too!

Even if you eat the healthiest food, portion control is not simple if you don’t measure the quantity of food you eat or you are not sure of the typical portions of the food to eat daily. To help you get better portion control, we have outlined eight simple and effective tips below.

1) Make Sure to Measure Everything

To save time, most people usually serve food without measuring it first. This is a mistake if you are determined to lose weight. When you do this, it is easy to eat more than two servings. Despite the fact that the serving is of healthy food, eating too much of it means that you have consumed extra calories.

If you do not currently measure your portions, start by investing in measuring spoons, measuring cups, and a food scale if you do not already own them. Fortunately, with these tools, you don’t need to measure the food ingredients every time. With your food scale, you can pre-weigh snack portions and then store them in small baggies or containers. This way, you can easily grab what you need when you’re ready for a snack.

2) Purchase Portion Control Plates

Another great item that will help keep your portions in check are portion control or smaller plates. You may feel that measuring everything you eat is too time consuming. One helpful trick is to use smaller plates. If you only have large plates, cups, and bowls, it is very easy to overeat as you will not realize just how much food you have dished out. Using smaller dishes can fool your eye into thinking you have more food on the plate that you do or at least help you to realize just how much food you have. The goal here is to have an idea of how much each plate, cup or bowl holds. If you know this in advance, you can more easily estimate your servings based on your dishes when you don’t have time to dig out the scale or measuring cups.

3) Don’t Eat from Containers That Have More Than One Serving

Most of the time, when you purchase a bag or box of something or order a meal at a restaurant, you will be getting multiple servings. Even if the serving doesn’t seem that large, it doesn’t mean that it’s a single serving. Assuming that all the food in front of you is a single serving is wrong.

The best way to ensure you eat the correct portion is to look for a solution before eating. For instance, when you purchase something in a bag, the first thing to do is to check the label. This will indicate the number of servings in there before you dig in. Restaurants tend to serve more food than what is healthy to eat in a single serving. To ensure you don’t eat more than what your body needs, ask the server to pack half of the food in a takeaway container before serving it and only bring out half on the plate.

4) Add Vegetables

The main goal of portion control is to ensure you eat less. If you are used to more food, this will leave you hungry. When you feel hungry, you will likely end up eating more every within a short period of time. Additionally, being hungry may lead you to make poor food choices, opting for unhealthy snack as a quick fix. This means that even if you are not overeating at meals, you could end up eating more.

One of the best solutions to avoid this is to add more vegetables to all of your meals. Vegetables are loaded with nutrients and fiber that will help keep you fuller longer while adding very few calories. A great and easy option is spinach, which is nutrient-rich and low in calories. This green has a mild taste, so you can add it to pretty much any meal you eat. Other great ideas include adding fruits to oatmeal or mushrooms in place of additional meat.

5) Change the Way You Eat

Unfortunately, when it comes to staying fit and losing weight, we are often forced to keep away from the food we love. Sometimes this makes eating feel like a chore but it doesn’t have to be this way! A great solution to this is to change the way you eat.

Create a nice dining atmosphere by dimming your lights, turning off the television, and turning on your favorite music. This will help you calm down and feel good when you are eating.

6) Avoid Skipping Meals

Contrary to what most people think, skipping meals is not a good portion control solution. When you skip meals, you will become hungrier and likely overeat at your next meal. Most people should eat at least three times a day to supply their bodies with sufficient energy. You should also eat healthy snack in between the meals.

7) Understand Food Portions

Even a small bag of your favorite snack could contain more than two servings. Additionally, sticking to one serving doesn’t always mean that you are eating low-calorie. Check the food label to see the number of servings as well as the calorie count before indulging.

Remember by following the correct serving amount, it is easy to track your calories. This is crucial when it comes to getting to and maintaining the correct weight.

8) Drink More Water

Drinking more water helps to fight hunger in addition to hydrating your body, helping your body to flush out toxins, and allowing your body to function properly. It is easy to mistake thirst for hunger. To avoid overeating, drink a large glass of water before you dig in.

Conclusion

Using the eight tips featured in this article will help you on your journey of getting healthier. If you have tried portion control, you probably know it is not simple. However, by utilizing the tips above, portion control will be easier. This will play a crucial role in assisting you to maintain the ideal weight as well as lose weight for some of us who are overweight. If you would require additional support, purchasing Phenofen can help. Phenofen is an effective appetite suppressant, which allows you to eat less. It also boosts your energy, allowing the body to burn fat faster and support healthy eating habits!

Dieting guides time and again advise people not to eat at night. Unfortunately, many of us find that this means we go to bed hungry and therefore have a hard time going to sleep or staying asleep. In order to avoid this, many of us will go ahead and eat at night to avoid in spite of the advice of diet experts. Fortunately, there are ways to eat healthy that do not mean avoiding food entirely at night.

There are perfect foods to eat before going to bed that burn calories while you are sleeping. No tiresome exercise involved. The foods are yummy and will assist your body in getting rid of excess fat. If you think this is for you, below are five bedtime snacks that will aid your body to burn calories while you are sleeping:

# 1 Citrus Fruits

This includes fruit such as oranges, lemons, and grapefruits which contain a lot of vitamin C. Vitamin C is great for your bones, skin, and overall health while assisting your body to burn calories. This is because of vitamin C which aids in the role of L-Carnitine. This is an amino acid that supports the body in breaking down fats to utilize them for energy purposes.

Foods that have little or no vitamin C have been associated with increasing the waist size and obesity. Therefore, ensure your meals contain a lot of this amazing nutrient. The next time you wake up hungry at night, consider grabbing an orange.

# 2 Dairy Snacks

Because of the high content of fat and calories of most dairy products, they are typically considered to be detrimental for people who are trying to lose weight. However, recent research has revealed that when comparing different low-calorie meals, people eating foods that have lots of dairy content have lost a significant amount of weight.

This is due to the calcium present in dairy products which play a significant role in the way fat is dealt with and stored in the body. The body will burn more fat if a lot of calcium is ingested. However, remember that dairy snacks will only help in weight loss if you are following a diet with reduced calories. Opt for a light dairy snack like string-cheese or low-fat yogurt instead of a grilled cheese sandwich.

# 3 Bananas

Bananas only have 100 calories each thus making it an ideal snack option. Bananas help the body burn calories, particularly the under-ripe ones. They contain large amounts of resistant starch and help enhance the oxidation of fat. This involves the body changing fatty acids to energy which increases the number of calories the body burns.

If you do not like the idea of eating green bananas, you can eat the yellow ones which are also full of nutrients and will help fill you up before going to bed.

# 4 Whole Grains

Whole grain meals like crackers, pasta, whole grain bread as well as cereals are ideal options to eat before bedtime. Whole grains are known to escalate the basal metabolic rate. This is the amount of fat the body burns when you are relaxing. Additionally, because they contain high amounts of fiber, they might help to prevent the body from absorbing some of the calories you ingest.

Aside from the fat-burning advantages, they also contain large amounts of protein, antioxidants, and vitamins. They help you feel full and are easy to blend with low-calorie diets.

# 5 Protein Shakes

Some people prefer to drink protein shakes when they are going to the gym instead of before sleeping. Protein is an ideal fat-burning nutrient as it creates an increased thermic effect and needs more energy to digest than both fat and carbs.

Therefore, by increasing your intake of protein, you assist your body to get rid of more fat. Even though you can get protein from several sources, shakes are a great choice because they have more proteins than calories.

Phenofen is also an option that will accelerate the rate at which your body burns calories. It is a natural supplement that assists you to lose weight. It reduces one’s appetite and burns calories in your body. It also boosts one’s levels of energy making you feel more awake.

Calorie burning sleep is the dream, and for the people who get hungry during the night, you should try out the five recommendations above. Burn calories while sleeping and reduce your weight while you wake up.

Many people know how to lose weight. However, it tends to be much more difficult to learn what it takes to keep off the weight. One factor that significantly contributes to getting and staying slim is the type of food that you eat. Most people are not aware that many of the foods they eat on a daily basis are not healthy for them.

There are certain types of food that you can eat from time to time but should not be consumed on a regular basis. Other types of food can prevent you from losing weight or cause you to gain back the weight you have lost and should therefore be avoided altogether. It is essential for one to be able to make a distinction between the two. Those that you should avoid entirely include:

White Bread

Many people love white bread. However, you should avoid white bread if you want to become and remain slim. White bread has been stripped of all of its fiber and nutrients so it can easily and quickly be broken down into sugar during the digestion process. When you consume excess sugar that is not immediately needed for energy, your body converts it and stores it as fat. This can ultimately lead to weight gain.

As mentioned, white bread does not have significant nutritional value. This is why manufacturers actually have to add vitamins and minerals back into the bread. However, our bodies cannot as easily absorb lab made nutrients. Instead of eating white bread, you should consider buying whole grain bread with little to no sugar added that provides the body with essential nutrients and fiber. Many people have also found that it is best to avoid bread altogether as their bodies don’t tend to burn enough of the sugar created from the bread, even if it is a healthier, whole grain bread.

White Rice

Similar to white bread, white rice has been stripped of the bran that stores all of its nutrients and fiber. It is therefore a carbohydrate it can easily be digested into glucose (sugar). The glucose produced that is not used immediately will again be stored as fat thus leading to excess fat accumulation in the body. Brown rice is a much better option. It will better help you to remain slim while actually providing fiber and nutrients such as magnesium, phosphorus, selenium, thiamin, niacin, and vitamin B6. In addition, brown rice will make you feel full for longer because of the high fiber content.

Fried food

Oily fried food such as French fries and fried chicken contain a lot of fat and calories. Consuming excessive fat and calories will obviously make it very difficult to avoid weight gain.

Most whole foods start as healthy, however the way they are prepared can quickly make the food unhealthy. This is the exactly what happens when frying food. Consider preparing the food using healthier methods such as broiling or steaming. This way food will maintain its nutritional value.

Avoid a diet that is providing more sugar than what your body needs. Such a diet will have a negative impact on your health as well as your weight. Avoid sugary foods almost completely. Most processed foods are made with loads of hidden sugar. This includes crackers, bread, granola bars, cereal, yogurt, and several other seemingly healthy items. Most commercially produced beverages are loaded with sugar as well. While sodas are obvious culprits, many other “healthy” drinks have loads of hidden sugar and should be avoided as well. This includes fruit juices, lemonade, bottled tea, green juices, etc.

It is also important to consider what your source of sugar is. When consuming sugar, it is advisable to opt for healthier options such as sugar from organic fruits, raw honey, or coconut sugar. Contrary to popular belief, fruit juices or dried fruits are not good sources of sugar. Keep in mind though that all sugar, even higher quality more natural options, will ultimately be converted to fat in the body when consumed in excess.

High-Fat Salad Dressing

A salad that has a mixture of vegetables and lean protein is healthier than most kinds of foods. However, many people make the mistake of adding unhealthy salad dressings such as those that are creamy and contain a lot of fat. Making this mistake negates the benefits of an otherwise healthy salad.

Did you know that a few tablespoons of high-fat salad dressings have an average of 20 grams of fat? This translates to more 50 grams of calories. It is for this reason that nutritionists have recommended that people should opt for salad dressings that majorly contain vinegar. This gives you an opportunity to try out some DIY vinaigrette recipes. The benefit of such a salad dressing is that they have fewer calories compared to the creamy and oily kinds. You should also be wary of “low-fat” and “fat-free” salad dressings as they will often be loaded with sugar to compensate for the flavor lost from the lack of fat.

To conclude, if you intend to lose or maintain a healthy weight, it is crucial to choose what you eat carefully. This means that you should avoid greasy, sugary foods as described above.

There are countless ways advertised to supposedly help you lose weight and be healthier. Some of these ways have a proven track record while others are only good on paper. However, one fact that stands out across the board is the use of natural substances such as spices and herbs to give you the best guarantee of living healthy and acquiring the optimum size and shape for your body.

Let’s start off with defining and differentiating herbs and spices, and then segue into the use of spices for your everyday household use.

Herbs are from the leaves of individual plants, while spices are obtained from the other various parts of a plant. Thus, any food additive extracted from roots, stems, twigs, seeds, barks, and berries, are spices. Cinnamon, for instance, is a spice extracted from the bark while cloves are extracted from dried flower buds.

There are numerous spices on the market today with more are still being discovered. Listed below are some of the most widely known spices and their health benefits.

Cinnamon is one of the most used spices in both the household and food processing industrial setting and rightfully so. Cinnamon contains cinnamaldehyde, a component used by the body to combat inflammation and has also been linked with lowering the body’s cholesterol content. This spice is also responsible for lowering blood sugar levels by reducing the body’s rate of breaking down carbohydrates, consequently improving insulin sensitivity.

Ginger is another commonly used spice that is best known for increasing the metabolic rate, reducing appetite, soothing indigestion, and so much more. Ginger also regulates digestion which is an essential element when you want to watch your weight.

Black pepper has gained popularity in recent years. This can be accredited to the recent studies of piperine, found in black pepper. The active compound has been linked to interfering with the formation of new fat cells through a process known as adiopogenesis.

There are myriad health benefits that can be accrued from using spices including:

Improving the quality of meals

Our pallets love spices. Unfortunately, some technology has been used to create artificial tastes might have adverse effects on the body. Adding natural spices to your foods can help you add flavor without adding as much unhealthy items such as sugar, salt, and fat. Reducing sugar, fat, and salt will help in preventing diseases such as high blood pressure, high cholesterol, and many others.

Spices help you eat the right portions

Adding spices to your food increases your satisfaction with your meal. As a result, you will likely find yourself eating smaller portions. The body will also maximize the use of these spices to aide in different bodily functions and the smaller portions will help you maintain your desired body size.

Spices advocate for the general wellbeing of the body

Spices have insurmountable health benefits to offer. Chief among these benefits are their anti-inflammatory qualities that boost your body’s immunity and protect the body from conditions such as high blood sugar levels in the body.

Here are a few extra tips to guide you while buying and storing your spices.

Buy whole spices

It may be more convenient to buy a readymade spice, but it’s advised you buy the seasoning for a whole, and then work it down to the final product. Agreeably, using a grinder may be a tad tedious, but you will retain the total nutrient content of the spice.

Storing spices

Most spices are dried up parts of a plant. Consequently, they should not be mixed with fluids unless through cooking or direct consumption. To preserve the quality of the spice for longer, it should be stores in a cool, dry, dark place.

Discarding spices

Some spices will be used on a regular basis while others are only used once in a while. It is imperative to note that spices only work their magic when they retain their quality. While most have long shelf lives, be sure to discard any spice that has expired. If you bought a processed spice, you could look out for the expiry date.

A key point to note is that there are many spices out there and you should try and broaden your range of spices as all come with added benefits. Most people will only use spices on main dishes however, you can use them in teas, juices, smoothies, dressings, and an assortment of other foods and drinks.

When using spices to lose your weight, you should consider augmenting them with Phenofen, a comprehensive weight loss supplement. Combined, the two will help you work towards the desired body shape and size.

Food is at the epicenter of every life. There are different reasons why we find ourselves eating such as celebrations, building the body, pleasing the pallet, and many others. However, the food you choose to eat and the time you decide to eat it impacts how our days and nights pan out. Sugary foods, for instance, will give your body a temporary high, or as it’s often referred to, a sugar high.

When it comes to night time, there are certain foods that you can eat to help you sleep, while others will keep awake for hours. This article will shed light on the latter, as well as give alternatives to the foods you should avoid.

Milk

Milk is one of the most consumed products, either on its own, or in other drinks such as coffee and tea. It is also a primary ingredient in several foods such as yogurt and ice cream. However, one of the significant components of milk is lactose which is a form of sugar. By increasing the content of sugar in your blood, you may feel hyper or an added urge to eat during the night.

Milk can also have other adverse effects, especially for those who might be lactose intolerant.

If you feel the urge to have a drink before sleeping, try some herbal tea which is caffeine free and can help soothe you to sleep. Many herbs in teas such as chamomile and lavender are known for their relaxing effects thus making a perfect bedtime drink.

Protein

Protein is an essential part of eating healthy. Not only are they good for you, but they are also delicious. A nice steak can help build your body during the day, but when night hits you are advised to keep away from proteins.

Proteins require a lot of energy to be digested so if you have too much before sleeping, you will most likely be kept awake up longer while your body tries to digest the proteins.

Fruit juice

When it’s hot outside and the sun is blazing, a sweet cold drink isn’t necessarily a bad idea. It’s recommended to keep the body hydrated. However, the same may not be approved during the night.

Fruit juices have an extremely high sugar content and none of the quality benefits offered by whole fruits, such as fiber. When you have a glass of juice at night, it will raise the levels of sugar in the body and as aforementioned, give you a sugar rush.

A great alternative to fruit juice is the actual fruit itself. However, you might want to consider low sugar fruits such as berries, kiwis, and lemons (great in water) in place of fruits that have a higher sugar content such as pears, pineapples, and bananas.

Nuts

Nuts are an excellent source of fat and are generally nutritious. However, you should try to avoid eating them at night. Similar to proteins, they will keep you up as the body works to digest them. Moreover, since you’re inactive during the night, eating nuts will increase the fat content in your body.

If you really want to have some nuts at night, almonds and pistachios are recommended in small portions.

Large Portions

While this isn’t a category of food, eating large portions at night can keep you long awake as your body tries to digest. Moreover, having large portions moments before sleeping can negate any efforts to try and watch your weight. This is in no way advocating for starvation, but your evening meals should be smaller compared to breakfast and lunch.

With the aid of science and technology, you can determine the contents of your food break the information down to know what every element has to offer, including the calorie count. You should use the technology to help guide you on what to eat and at what intervals. Moreover, it’s always a delight to increase your knowledge about various foods, their benefits to the body, and the ideal time to consume them.

Eating right will help you to sleep better and for longer. It will also ensure that your days are lived to their fullest potential as your body has rested sufficiently and can take on whatever tasks the day has ahead.

Cutting back on sugar is essential towards leading a healthy life. However, you will come to realize that is harder than what you thought it would be. You will often find yourself giving in to sugar cravings. This is because after consuming sugar for so many years, your body gets used to it.

To understand why reducing sugar intake comes with such difficulty, you need to take into consideration its psychological effect and how sugar interacts with the brain.

What happens to the brain after consuming sugar?

Sugar, in the form of glucose, is the brain’s primary source of energy. This is why most people experience a “sugar high” after consuming large amounts of sugar in the form of simple carbohydrates. On the flip side, people tend to feel disoriented and sluggish when they go on a diet that has lower carbs than what their body is used to.

Also, consuming large quantities of sugar will lead to a change in the brain’s structure. The brain releases dopamine, a neurotransmitter that controls the brain’s reward centers. With time, the brain causes people to develop an urge to increase their intake of sugar. This is due to the altered structure of the brain. Sugar’s effect on the reward centers is similar to that of addictive drugs. People have a hard time cutting back on sugar because it is like an addiction.

However, various techniques can help you in the struggle to reduce your sugar consumption. They include:

Avoid Processed Food

Natural sugar that comes from whole foods such as fruits is also healthier than sugar that is obtained from processed foods. This is because natural sugar can easily be turned into glucose which provides fuel for the brain.

Fat-free products can be enticing, especially for those are looking to lose weight. However, they might not be the best option if you want to reduce the amount of sugar that you consume. This is because most of these fat-free products have high amounts of sugar to add flavor in place of the missing fat. Instead, you should opt for whole foods (non-processed foods).

The liver plays a vital role in burning excess fat. However, if you would like to lose weight but maintain a whole food diet, you should consider using supplements such as PhenQ. It causes the body to burn fat while simultaneously preventing it from storing excess fat.

Eat smaller quantities of food

Nutritionists are yet to agree on the benefits of having smaller meals throughout the day as opposed to sticking to the scheduled breakfast, lunch and dinner. However, if you want to cut back on sugar, it will be better if you eat smaller meals at different points of the day.

This can be explained by looking at the changes in blood sugar levels in relation to how frequently someone eats. Going a long time without eating will result in a drop in sugar levels. This might cause one to eat more sugar-rich foods. Therefore, it might be better to eat smaller quantities frequently.

Make sure you have enough sleep

Sleep is essential. Getting enough hours of sleep can help you to cut back on sugar successfully. This is after a study from 2013 revealed that there indeed is a connection between late night cravings and different sleep cycles. People who do not get sufficient hours of sleep tend to go through changes in the reward centers that were mentioned earlier. Ultimately, they end up having a strong urge to take in food that is high in sugar. Therefore, make sure you get enough sleep.

Other than helping you to feel full for a longer time, these two are crucial as they can help in the regulation of blood sugar levels. Instead of relying on carbohydrates to control your blood sugar levels, you should substitute the carbohydrates with lean proteins or saturated fat. They also reduce sugar cravings.

To sum it up, reducing your sugar intake will be challenging because of its interaction with the brain. However, following the above steps will help you to resist cravings thus cutting back on sugar.